You Need This!

YOU NEED THIS FOOD IN YOUR DIETS. PLS GRAB ATLEAST 3-4 OF THIS FOOD PER DAY TO GET YOUR BODY BECOME A FAT BURNING MACHINE:

Almond or other nuts
Beans or other legumes (kacang hijau, kacang merah, soyabean)
Spinach atau sayur sayuran hijau
Dairy product (susu & yogurt)
Instant oatmeal (quaker oats)
Eggs
Turkey atau daging bersih (tidak termasuk lemak)
Peanut butter
Olive oil (minyak zaitun)
Whole grain breads and cereals (such as roti jagung)
Extra whey protein powder (sejenis susu tepung utk penambahan protein dan pembentukan muscle)
Raspberries or other berries (blueberry, strawberry)
kacang kuda, kacang rebus, kacang hijau, kacang parang, kacang soya..ape2 je la yg namenye kacang janji kurang gula, minyak & garam..kacang yg paling bagus untuk diet ialah ALMOND (badam) & GAJUS..
yougurt rendah lemak.
Skim Milk - susu tanpa lemak.
epal hijau dan sebarang jenis epal.
belimbing
jambu (kaya dgn vit utk kulit)
semua jenis ulam kegemaran org melayu (pegaga, putat, pudina dll)
madusoya (gula tanpa kalori)
soya isi (tau foo fa)
p/s : banyak khasiatnya.. later aullea tepek kat sini kalau sempat. oh ya,that's why aullea grab Slimming Nuts..mcm2 adaaaa.... hehe

Plateau???

aullea dah a few times on plateau. berat statik. tak berganjak.. bengang kan? moreover aullea weigh in every morning.. geram jer.. usually kalau berlaku plateau, aullea pegi mengantoikan diri or stop workout for a while. then berat tu akan menurun slowly for the next few days..

What to Do When You’ve Hit a Weight Loss Plateau
You’ve been dieting and exercising and successfully losing weight. Then, after a while, the scale stops showing any weight loss resulting in frustration. Does this sound familiar? You’ve likely hit a weight loss plateau that can mean one of several things.

1. You Need to Eat. Weight loss requires taking in fewer calories than you use in a day. Unfortunately, many people go to extremes and eat too few calories thinking this will speed up the process. It may work at first, but eventually you will stop losing – and may even gain weight again. Why? Because your body thinks it’s being starved and has entered “survival mode”. Your body needs a minimum amount of calories each day to function and to maintain the muscle mass you have. If you eat less than this (including not enough carbohydrates), and because carbohydrates cannot be stored in great quantities in your body, your body only has 2 options for survival: 1) use fat for fuel or 2) use protein (i.e. muscle) for fuel. Protein provides your body with 4 calories per gram, whereas fat provides 9 calories per gram. From a survival standpoint, your body can live more than twice as long if it holds onto the fat and uses protein for fuel. This is precisely what it does. The problem is that when you lose protein and muscle, your metabolism drops. This means you can’t eat as much as you used to and leads to the yo-yo effect. If you have really stepped up your exercise program, or perhaps just started one for the first time, you need to realize that your body will need more calories. You need to eat to lose weight, or your workouts will be in vain. ( Jom KANTOI )

2. You Need to Move! Face it; you cannot expect continued weight loss and long-term success in keeping it off if you don’t move. There are no excuses; no magic pills; no secret formula yet to be discovered that will dispute this. Besides, your metabolism slows with age, making it harder and harder to lose weight with diet alone. If you’ve hit a weight loss plateau and are not exercising, start moving!

3. You Need Muscle. Many people mistakenly believe that they should focus on cardio exercise in order to lose weight. While cardio is important, resistance training is critically important in helping your metabolism and increasing your muscle tone and definition. The only way to have a long-term impact on increasing your metabolism is to build muscle; you only do that through resistance training. If you’ve hit a weight loss plateau and are not doing any resistance training, it’s time to add it to your program. ( kan? dah berapa kali nak cakap.. build muscle. do some weight training. add some protein drink in your diet - hehe, dah dekat 2 bulan baru nak sedar...)

4. You Need to Shake Up Your Routine. Your body has a profound ability to adjust to the demands placed on it. When you first start a new form of exercise, it may be challenging. However, as you get stronger and your body adapts, it is no longer a challenge. Over time, your body becomes so efficient that this same exercise no longer has an effect on your weight. If you’ve hit a plateau, it’s time to add some variety into your routine. Try a new activity or increase the intensity level of your current workouts. Perhaps add an additional workout into your week, or simply change the order of your routine. The key is to constantly keep your body guessing so it is forced to adapt.

Gain muscle - Protein Drink will helps

Aullea start amik protein drink dalam minggu ni. kalau minum camtu je..mak ai... tak sedap nye lah. lepas tu aullea cuba amalkan 1 scoop + 200ml skim milk.. sejuk2..mmg sedap marveloussss...

Whey Protein adalah supplement calorie rendah hanya dengan kandungan protein (whey) dan mungkin 1-2g carbs/lemak. Protein supplement alone will not make you gain weight. sangat penting utk pembinaan muscle. Otot penting sbg mesin utk bakar lemak. Cardio saja x membantu dlm fat loss. so jgnla takut nak build muscle takut badan berketul2.. mitos je tu.. Refer ni--> wanita mempunyai hormon Astrogen yang banyak dan sedikit hormon testosteron. Walau serajin mana pun anda,sekuat mana pun,segigih mana pun anda ‘workout’di gym macam lelaki buat, anda tidak akan berotot otot besar seperti mereka!Anda tidak akan nampak seperti wanita yang tegap atau "tough’ macam lelaki..Kenapa?Sebabnya jumlah hormon testosteron yang sedikit dalam badan wanita tidak dapat membesarkan otot2 anda, yang cuma bertambah adalah kekuatan,flexibitili dan ketahan fizikal anda! Wanita yang mengikuti pertandingan bina badan berotot otot kerana mereka mengambil supplement dan menyuntik hormon testosteron ke badan mereka.

aullea minum ni 2x sehari.

1. selepas workout pagi

2. selepas workout petang

kalau tak sempat, aullea replace selepas lunch workout (briskwalk lunchtime ke alamanda. mmg penat jalan kaki dekat 1 jam non stop)

so lepas ni selain buat senaman cardio & aerobik..kena buat weight lifting jugak ye... nnt aullea bgtau lg dlm topik senaman lak..

Tak tau nak mula kat mana...

Great! aullea blur. byk sgt dlm kepala nie..

sbb dah 2 bulan update kat diarydiet..so aullea ingat nk update jugak kat blog ni sikit2..

aullea start dgn semalam la ye..

update menu:

bfast : oat + french vanilla

snack : burger 1/2

lunch 12.30pm: ada jamuan. makan lauk ayam,sayur & telur bistik 1/4.

1.45pm : 200ml skim milk + whey protein

snack 3pm : burger 1/2skrg

snack kcg : campor2..10 bjik

dinner : 2 karipap

8.00pm : 100ml skim milk + whey protein

td aullea jumpa kacang nie...SLIMMING NUTS... sesuai utk snack..

come on, kacang pun boleh ingatkan kita utk slim... jom jom diet..

ingat tau kalau nak diet kena snack kekacang spt badam,gajus,kismis,kuaci.. pastu aullea penah nampak JULIE THE BIGGEST LOSER cakap dia snack kacang badam selalu.. & makan dlm 10 bijik sekali snack. aullea dulu2 kalau sepaket kacang gajus ke badam ke yg dlm paket kecik rm 2.50 tu sekejap je boleh abis.. tp sekarang kena kira kacang dulu kalau nak snack..hehe

ok, utk semalam punya workout pulak :

sepatutnya ikut jadual hari ni date ngan bob.. tp kemalasan melanda..

so aullea just buat cardio sendiri.. joging 20 min & buat tone bisep 5 sets.skrg fokus nk kecik kan lengan nie...

REMINDER : Jangan lupa terpacak depan tv, astro #702 setiap Selasa jap 9.00 malam utk join semangat The Biggest Loser Couples..

1st Goal has been reached!

1st Goal - 89.9kg
flashback - 25/5/2009 - pagi yang indah.. timbang... muncul angka 89.8kg!!!

seronok giler sbb dah masuk angka 8 on 25 Mei 2009 yang lepas..
dah bertahun kot x merasa angka ni...
actually tahun lepas la paling worst aullea dalam angka 100 lebih je... xsangka lak dalam sebulan leh masuk angka 9 dan masuk dah 2 bulan diet ni angka 8 lak muncul..

now i must workout smart nak jauhkan diri dari angka 100..
and i'm looking foward to no.7... chaiyok2... keep going girl..

2nd Goal - 79.9kg

Tips to Lose Weight

Weight loss is probably the most popular fitness topic for most. Why? haha coz most people are struggling to stop or reverse their gradual weight gain. Following are some more tips for you.

1.Jangan skip meals.Ramai ingat bahawa anda perlu skip meals seperti elakkan sarapan pagi dan melaparkan diri untuk kurang berat badan. Ini salah. Dengan cara ini anda hanya berjaya menurunkan metabolisma badan. Panduan Terbaik?Makan 5-7 hidangan sederhana sehari dan kurang makan/minum 2-3 jam sebelum tidur.

2. Kawal nafsu makan….once nafsu is there memang susah untuk membuat pilihan makanan yang baik. Again di sinilah anda perlu makan 5-7 kali sehari untuk mengawal nafsu makan anda.

3. Tingkatkan tahap keaktifan anda…tak semestinya dengan jogging atau bersenam di gym. Yang penting anda tingkatkan aktiviti physical untuk bakar lebih calorie, seperti Park kereta anda lebih jauh daripada destinasi anda.Jangan guna lif…use the stairs .Bersihkan rumah anda.

4. Ketahui keperluan kalori anda. Ini penting dan jika anda rajin, bandingkan keperluan kalorie dengan pemakanan kalorie seharian anda.

5. Eliminate makanan yang 1. tidak elok dan 2. tidak perlu. Kekadang kita ambil makan/minuman yang actually kita tak perlukan sangat pun….just because its there, doesn’t mean we have to eat or drink them

6. Diet pills? Yes they work tetapi tidak jika anda tidak gabungkan penggunaannya dengan makanan yang terkawal…..

7. Tak pandai kawal nafsu makan? Belilah protein shakes dan makannya di antara hidangan due kali sehari..1. antara sarapan dan lunch…2. antara lunch dan makan malam

8. Knowledge. Trust me, without proper understanding of how weight gain or weight loss happens, you can’t take control! Yes its all about taking control of your health, fitness and weight. How are you supposed to take control of your health, job or even life if you dont have the proper know-how. Its not as difficult as you think it is but do learn. Don’t just blindly follow people what others or the government tells you to do.

9. Realistic Goal Setting. Weight gain is typically a slow process. People may gain 10kg over 10 years. Problem is that most people wanna then lose all that weight in 10 weeks. Thats just not realistic. Especially you are not equipped with the know-how to lose the weight. My advice? Start with a realistic goal. Maybe aim for 1kg in a month and based on that success, set new goals. Dont think about 10 weeks or 10 months. Think about a lifetime.

10.Need Exercise?. Yes or no? haha. If you had the proper know-how, this is an easy one. Yes you can lose weight without ever doing a single exercise. Weight loss is all about creating a calorie deficit. Sure its easier with exercise but with a decent diet, you can lose weight without exercising.

11.Cardio or weight training? If you do wanna lose weight by combining exercise into your plans, both cardio and weight training are important. Cardio helps you burn extra calories while weight training ensure that you dont end of kurus kering ;)

12.Which is the best diet? I blogged about this recently - “What is the Best Diet”. You can choose any diet you like! My advice is that you 1. Choose a diet that you can sustain over a lifetime and 2. that you know why you have chosen a particular diet.

13.Malaysian diet sesuai? Yeah no problem. I personally maintain a very Malaysian diet. Its not the fault of the mamaks or the Malaysian foods. Its the fault of the choice we make. You dont have to choose nasi lemak every time you hit the mamak. Its about choices and striking a balance between good and bad choices. But again, you got to have the know-how to distinguish between good and bad choices.

14.Do supplements help? Yup they do but the keyword here is HELP. They dont work wonders. Dont be fooled by the before/after pictures. Understand that every supplement serves a purpose. Understand the ingredients and how you can incorporate these into your lifestyle. Remember - its nutrition and exercise first. Supplements come 3rd. Every supplement manufacturer will tell you the same (if you read the fine print)

15.Is there a secret to weight loss? Nope. Sorry to disappoint but there is no secret or shortcut to weight loss. Its all about the basics and taking control. Sure you can enroll in personal training sessions or slimming products but end of the day, educate yourself and look for long term solutions.

* credit to kevinzahri.com